Walk into a gym or health club 20 years ago, and you’d see a familiar picture: women running on treadmills or pedalling frantically on exercise bikes, while men would be pumping iron.

Not any more. In today’s fitness landscape, more and more women are opting for strength training over cardio.

That’s because we’ve realised lifting weights and resistance training won’t turn you into the Incredible Hulk. In fact, there are loads of benefits associated with strength training, and we’ll cover them in this post.

Is Cardio Less Effective Than Strength Training?

Most women will be familiar with generic advice that always encourages them to do cardio. Weights were for men, while women could run on a treadmill for an hour each day or take aerobics classes to lose weight.

It’s important to remember that cardio still has its place, and it’s one of the most effective forms of weight management.

Let’s look at the main differences between cardio and strength training.

Cardio

Cardio refers to anything that gets your heart pumping. For some people, that might be going for a brisk walk or swimming. Others may prefer more intense activities, such as running and HIIT.

Because cardio requires energy, you can burn more calories than with strength training. It also benefits muscle endurance – especially when you focus on running, cycling, or brisk walking.

Research shows that the average person can burn between 149 and 288 calories in 30 minutes of moderate intensity cardio (Harvard Health).

Strength Training

Strength training isn’t just about lifting weights. Resistance training and callisthenics are also popular ways to increase endurance and build muscle. When it comes to calorie burn, strength training isn’t as effective as cardio.

An average person might burn around 112 calories in a 30-minute strength-training session, but this depends on the weights and intensity of your workout.

However, when someone lifts weights or performs other strength-building exercises, they experience the afterburn effect, which means their body continues to burn calories.

The Benefits of Strength Training for Women

Strength training offers a range of benefits for women, including the opportunity to build lean muscle, boost metabolism, and enhance their wellbeing.

Building Strength

Strength training supports lean muscle mass, which can make daily tasks easier to perform. Women don’t instantly bulk up when they lift weights, because they have naturally lower testosterone levels than men.

Instead, regular sessions can enhance lean muscle mass, which has a toning effect.

Faster Metabolism

Muscles torch more calories than fat, which speeds up the metabolism. So, even if two women are the same weight and have similar body types, the one with more lean muscle will experience a higher calorie burn – even at rest.

Hormonal Health

Studies show that strength training can regulate hormones in women, including balancing estrogen levels and reducing cortisol (NIH). Individuals with painful periods and PMS may also find that their symptoms decrease when they work out regularly.

Bone Health

The risks of developing osteoporosis increase with age, with post-menopausal women being vulnerable to low bone density. Resistance training can enhance bone density, improving strength in older women and reducing the risk of fractures.

Mental Health

Strength training is also one of the best ways to improve mental health, thanks to increased endorphins and reduced cortisol. Some studies have even confirmed that regular sessions can reduce depression and anxiety in women (ScienceDirect).

More Self-Esteem

When we look good, we feel good. Because resistance and strength training can build lean muscle and support tone, many women find that their confidence and self-esteem improve when they’re in shape.

Should Personal Trainers Make Strength Training More Accessible to Female Clients?

Absolutely. If you’re a current or aspiring PT, focusing on strength training for women can set you apart from other trainers. Women have different needs, and trainers who can customise sessions are highly sought after.

For example, a pregnant woman might be unable to perform certain exercises, while women with chronic conditions often require adaptations to traditional strength training.

By becoming a Level 3 Pre and Postnatal PT, you can help women stay fit and lean through all stages of their pregnancy.

Some trainers prefer to specialise in working with older adults, as more people understand that regular physical activity can protect the heart and prevent chronic diseases.

It’s Not About Cardio vs Strength Training

You’ll see this sometimes: cardio enthusiasts say it’s the best way to lose weight. Strength training enthusiasts might tell you to ditch cardio altogether.

Here’s the thing: both are vital for physical fitness, weight management, and mental wellbeing.

Combining both into your training sessions gives your clients a better experience while also reducing the boredom some people experience with a repetitive training plan.

Incorporate Circuit Training

One of the best ways to create motivating training sessions is by using circuit training. You can combine traditional cardio with bodyweight exercises and weight lifting to keep clients engaged and achieve better results.

Cardio Finishers

Adding 10-15 minutes of cardio at the end of a strength-training session can enhance results, as clients experience greater calorie burn. They’re also more likely to stick with the plan as it combines both strength training and aerobic exercise.

Split Sessions

Splitting sessions is a great way to give clients a well-rounded experience. One day, they’ll focus on strength training, and the next day they’ll do 45 minutes of cardio. You can customise the split according to each client’s needs and goals.

Final Thoughts

Strength training for women isn’t a trend; it’s a proven way to lose weight, build muscle, and enhance metabolism. Integrating it into personal training sessions can enhance client results and enable you to create more outcome-focused programmes.

Whether you choose to work with a certain demographic or want to integrate circuit training into your sessions, The Fitness Circle has a range of accredited online courses. Please book a free call with us today to discuss your options.